WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Warmup Workout

    8 min/2 rounds
    45s easy erg
    10 cossack squat
    6+6 DB one arm arnold press
    6 alt. Scorpion

  • WOD: Cindy prep Workout

    EMOM20:
    a) Round of Cindy
    b) 12/9 cal bike erg / air bike

    Round of Cindy:
    5 pull up / jumping kipping pull up
    10 push up / banded or elevated push up
    15 air squat

    Rasittavuus: RPE 8-8,5, pitäisi pystyä tekemään vielä kierros pari lisää samaa tahtia.
    Tarkoitus: Pyri myös löytämään toistomäärät / kalorit, joilla pääset intervallit alle 45s. Voi olla esim. 4-8-12, 3-6-9 tai joku näiden yhdistelmä. Näillä toistoilla voi tehdä myös halutessaan ensi viikon Cindyn.

  • Tempausjyystö tiimeissä Strength

    E3MOM x10:
    a) 3x3x5 power snatch (tng)*
    b) 1,5-2,5 min easy-moderate machine (everyone works full time)

    *3 hlön tiimit, tehdään kolme "aaltoa" 5 tempauksen tng sarjoja eli 1. tiimin jäsen tekee tempaukset, kun hän on valmis, 2. tiimin jäsen tekee omat ja viimeisenä 3. jäsen omat. Tämän jälkeen 1. aloittaa uuden aallon. Tee yksi intervalli samoilla painoilla, voit nostaa painoja kierrosten välillä.

    RPE 7-8

    Jos 2 hlön tiimejä, toisen nostajan jälkeen 10-15s tauko.

    Tulos tempauksen painot.

  • Chin ups & Bench press (2/6) Strength

    E2MOM x8, alt. between a & b:
    a) 9 bench press
    b) 9 chin up (vastaote) / 1-2 leg or partner assisted chin up
    - rir 2-0 in both movements, no failures

    Merkkaa tähän leuanvetotulos.

  • BBF 240425 Workout

    4 Rounds
    New start every 4th minute

    15-20/13-15 Calories
    9 Burpee Box Jump Overs
    4 Heavy Single Arm Devils Press

  • BBF Strength Workout

    20min for Quality
    16 Alt Seated Shoulder Press
    12 Banded Biceps Curls
    8 LU Raises
    30m Walking lunges

  • Bulgarialainen kyykky Strength

    3x 5+5 V1

  • 21.4.2025 AMRAP 40 Workout

    AMRAP 40

    1000m BikeErg
    Movement from the list below (in order)
    500m SkiErg / 500m Row

    – 2:00 BikeErg @ easy between rounds –

    1 – 60m DB Walking lunges @ 32.5/22.5kg
    2 – 50 Wall balls @ 9/6kg
    3 - 40 Toes-to-rings
    4 – 30 Box jump overs, 24/20″ (step down)
    5 - 20 Single arm DB devil’s presses, alt @ 32.5/22.5kg
    * Single DB on the lunges, behind the neck or on the shoulder

    Flow. Round 1 = 1000m BikeErg + 60m DB WL + 500m SkiErg/ Row. Round 2 = 1000m BikeErg + 50 WB + 500m SkiErg/ Row etc.

    Overview. This is a long AMRAP broken into up to 5 different rounds. There’s a different movement each round, sandwiched between the Bike and the Ski. Move through these in order = you’ll finish with devil’s presses (if you’re fast enough).
    The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
    Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
    Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
    Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP

  • Endurance Workout

    5 rounds of; go every 90s. x 6 (45 min.)

    1. DU x 100/ SU x 200
    2. Farmers carry 60m @2x32/24kg
    3. Burpee tucked jumps x 12-15
    4. BB Back rack lunges @20/15kg x 20
    5. Ski 250m
    6. Rest

  • Fran Workout

    21-15-9
    Thrusters 40kg
    pullups